Today is going to look a little different than we are used to. Since we are getting ready for the Open we will be focusing on pacing, strategy and honing in on higher skill level movements such as t2b, c2bar, double unders etc.

1,000 Meter Row
50 Thrusters (45)

30 Pull-Ups

-ON THE 20:00-

Keep the clock going after Jackie and on the 20:00 mark begin the following ALTERNATING EMOM:
On The Minute x 10 (5 Rounds):

Even Minutes – 1 Strict Pull-Up, 2 Kipping CTB, 3 Kipping Pull-Ups. 

Odd Minutes – Power Snatch (5-4-3-2-1)
*on pull ups, Use a band if needed and adjust the repetition counts as necessary in order to find a scheme that most definitely allows the first round unbroken.

*for thE snatches the goal is to build to a heavy single (not max). So, choose a starting weight that will allow for climb to a heavy single. These are NOT touch and go.


*Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU


Athletes choice, on a Bike or Rower

With a running clock, 9:00 Recovery Effort – conversational pace.

Every 90 Seconds, complete “X” amount of Double-Unders.

So, you’ll do double- unders on the 1:30, 3:00, 4:30, 6:00, 7:30, ad 9:00. A total of 6 sets.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: